Four Ways To Prevent Foot And Ankle Pain On The Basketball Court
Foot and ankle pain and injuries are common among those who play basketball, due to the extreme pressure that is placed on the feet. If you participate in this sport, there are ways to reduce the likelihood of experiencing such issues. Measures to take include wearing the right type of shoes and socks designed for this sport, taping the feet and ankles before playing and warming up with pre-game stretching. Follow these four guidelines to prevent a trip to the foot and ankle specialist:
1. Wear The Correct Basketball Shoes
A critical element in foot and ankle protection on the court is wearing the correct type of shoes. Wear shoes specifically designed for playing basketball, with particular attention to your specific needs. Keep the following tips in mind:
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Avoid The Shock With Good Support: Because this sport exerts tremendous pressure on the feet and ankles, proper shoe support is a must. Shock resistant shoes will help absorb some of the foot and ankle pressure while on the court. Look for mid-soles that are well-cushioned to provide that support and absorb some of the shock. The material of the mid-sole layer should be compressed.
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Allow Enough Room: In addition to support and shock absorption, choose shoes that offer ample toe room. This may reduce the chance of developing callouses and blisters on the feet, which often occur due to friction. While you need enough width, be sure the shoes don't slip and slide as you move about the court, or you may develop further foot and ankle problems.
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If The Shoe Flexes, Wear It: Flexibility is important in your shoes, especially at the ball of the feet, where you'll be bending and flexing constantly. If the shoes are too rigid at the forefoot, you could experience pain and soreness after the game. While trying on the shoes, flex your feet and note how they feel.
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Consider High-Tops: If you need extra protection for weak ankles, choose high-top basketball shoes. This design will cover your ankles completely. These are often constructed of leather and synthetic fabrics, offering stability for the ankles while not feeling stiff. Another feature in many high-top designs are strap closures, which offer extra ankle protection.
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Breathability Matters: Proper ventilation is important in your basketball shoes. Choose shoes with a mesh tongue that allows your feet to "breathe" while on the court. This helps keep feet dry, thus reducing the chance of developing blisters.
2. Choose Socks Designed For Playing Basketball
Equally important as shoes, basketball socks may help prevent toenail infection and bunions. Because you'll be playing on a hard court, choose socks with extra padding and cushion. Extra cushioning will offer support for the arches and heels. Wearing padded basketball socks may also help prevent painful heel conditions such as plantar fasciitis—at least, it's a precautionary measure worth considering.
3. Wrap It Up For Extra (Ankle) Support
Another way to reduce foot and ankle pain is to wear tape. While you may feel that taping your ankles slows you down on the basketball court, the compression may offer extra protection, especially if you're prone to ankle sprains.
Before applying the tape to your ankles, you need to ensure the area is smooth. This will prevent difficulty and irritation during tape removal after the game. Shaving your ankles the night before is one option, or you might use an adhesive pre-wrap application underneath the tape for easy removal.
Wrapping your ankles prior to your game needs to be done correctly to prevent injury. Begin by anchoring your calf with tape, slightly above the pre-wrap. For taping your ankle, use a width of tape that is no wider than 1.5 inches. If you're uncertain of how to apply the tape, your ankle doctor may demonstrate the correct method.
4. Flex Feet And Ankles Prior To A Game
You probably realize the importance of warm-up before a game. Stretching your feet before you play is equally important to warming up other areas of your body. Doing so helps prevent sprained ankles and foot pain.
Try extending your leg and pointing your toe, while holding the position for five seconds. Pointing your toes upward in a flexing action also helps stretch and warm up the foot muscles. Rotating the ankles in a circular motion can loosen tight ankle joints, thus helping to avoid strains while playing on the court. Remember, never begin your game without proper warm up for your feet and ankles.
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